How do I get rid of flares? Managing symptoms and preventing future episodes

October 2, 2025 •

5 min read

Chronic illness flares can disrupt your life unexpectedly, with one study showing that fatigue is one of the most common and debilitating flare symptoms. It's crucial to understand how to get rid of flares by managing symptoms and identifying triggers to regain control of your well-being.

Quick Summary

Getting rid of flares involves a multi-pronged approach, focusing on rest, gentle movement, stress reduction, and dietary adjustments during an active episode. For long-term prevention, it's essential to identify and avoid personal triggers while working with your healthcare provider to create a personalized, proactive management strategy.

Key Points

Identify Your Triggers: Pay close attention to what sets off a flare for you, whether it's stress, certain foods, or environmental factors. Tracking your symptoms is key.
Prioritize Rest and Stress Management: During a flare, rest is crucial. For prevention, consistently practicing relaxation techniques like meditation or deep breathing helps manage stress, a leading cause of flares.
Embrace Gentle Movement: While heavy exercise is off the table during a flare, gentle activities like stretching or walking can prevent stiffness and improve circulation.
Adjust Your Diet: Focus on anti-inflammatory foods rich in omega-3s and antioxidants, while limiting processed foods, refined sugars, and known trigger foods, especially during a flare.
Create a Personalized Plan: Develop a written flare-up management plan that includes warning signs, immediate actions, and a list of your support network to navigate episodes with confidence.
Seek Professional Guidance: Don't hesitate to contact your doctor if flares are frequent, severe, or not responding to your current management strategies.

Understanding What Triggers a Flare

Flares, or periods of increased disease activity, can be unpredictable and overwhelming. While they are often tied to the specific condition, common triggers frequently cross different types of chronic illnesses. Identifying your personal triggers is one of the most powerful steps you can take toward getting rid of flares.

Common Triggers

Stress (Emotional and Physical): High stress levels are a leading cause of flare-ups across many autoimmune and chronic pain conditions. This includes emotional stress from daily life and physical stress from overexertion or lack of rest. Learning to manage stress is therefore critical.
Infections and Illness: Colds, the flu, and other infections can place extra stress on the immune system, often leading to a flare. Your body's response to fighting off an infection can exacerbate underlying conditions.
Dietary Factors: For conditions like inflammatory bowel disease (IBD) or rheumatoid arthritis (RA), certain foods can be significant triggers. Common culprits include processed foods, refined sugars, dairy, and gluten, though triggers are highly individual.
Sleep Deprivation: Poor sleep or fatigue can compromise your body's healing process and immune function, making a flare more likely. Prioritizing consistent, high-quality sleep is a non-negotiable part of a preventative plan.
Environmental Changes: For some, changes in weather, temperature extremes, or exposure to certain toxins can set off a flare.

Immediate Actions to Take During an Active Flare

When a flare begins, your first priority is to manage symptoms and support your body. The goal is to minimize the episode's severity and duration.

Self-Care During a Flare

Prioritize Rest: Reduce your activity levels and allow your body the rest it needs to heal. Avoid the temptation to push through the pain, as this can prolong the flare.
Use Hot or Cold Therapy: For inflammation and swelling, cold packs can be beneficial. For muscle aches and stiffness, a warm bath or a heating pad can provide relief. Listen to your body to determine which is more effective for your symptoms.
Gentle Movement: While heavy exercise should be avoided, gentle movement like stretching, light yoga, or a short walk can help prevent stiffness and promote circulation.
Stay Hydrated and Nourished: Drink plenty of water and focus on anti-inflammatory foods like leafy greens, berries, and healthy fats. Even with a reduced appetite, providing your body with nutrients is essential for recovery.
Practice Stress Reduction: Use deep breathing exercises, meditation, or quiet hobbies to calm your nervous system. Apps like Headspace or Calm can offer guided sessions to help.

Long-Term Strategies for Flare Prevention

Proactive management is key to reducing the frequency and intensity of flares. This involves consistent lifestyle habits and working with your healthcare team.

Preventative Measures

Maintain a Balanced Diet: Focus on an anti-inflammatory diet rich in fruits, vegetables, whole grains, and lean proteins. Omega-3 fatty acids, found in fatty fish, nuts, and seeds, are particularly beneficial.
Regular, Gentle Exercise: Incorporate low-impact activities like walking, swimming, or yoga into your routine to reduce inflammation, improve joint flexibility, and boost your immune system.
Optimize Sleep Hygiene: Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule and create a restful bedroom environment.
Adhere to Medication Schedules: If prescribed, consistent medication use is vital for managing chronic conditions and preventing flares. Never skip doses without consulting your doctor first.

Flare Management Across Different Conditions

While general strategies apply, managing flares often requires condition-specific adjustments. The table below provides a comparison of approaches for different types of health flares.


Condition	Common Triggers	During a Flare	Long-Term Prevention
Autoimmune (RA, Lupus)	Stress, infection, hormonal shifts, lack of sleep	Rest: Reduce physical activity. Therapy: Use cold packs for swelling. Medication: Adhere strictly to prescribed schedule.	Stress Management: Incorporate relaxation techniques like mindfulness. Anti-inflammatory Diet: Focus on whole foods.
Inflammatory Bowel Disease (IBD)	Diet, stress, NSAIDs, infections	Dietary Modification: Follow a low-residue diet; avoid fiber. Hydration: Replenish fluids and electrolytes. Rest: Allow for extra sleep.	Food Journaling: Identify and avoid trigger foods. Medication: Stay consistent with maintenance therapy.
Psoriasis & Eczema	Stress, cold weather, alcohol, skin trauma	Topical Treatments: Apply prescribed creams. Moisturize: Regularly to protect the skin barrier. Stress Reduction: Practice relaxation techniques.	Identify Triggers: Note what causes breakouts. Medication: Consistently use maintenance topical or systemic treatments.
Chronic Pain	Overexertion, stress, sleep deprivation	Pacing: Alternate activity and rest. Therapy: Use heat for muscle aches. Gentle Exercise: Perform targeted stretches.	Mind-Body Techniques: Integrate yoga or tai chi. Stress Management: Build a routine to manage daily stressors.

The Role of Professional Medical Guidance

While self-management is important, consulting with a healthcare professional is crucial for managing severe or persistent flares. They can help identify underlying causes, adjust medication, and provide personalized treatment options.

When to Contact a Doctor

Your flares are becoming more frequent or severe.
Your symptoms are not responding to self-management strategies.
You experience new or unusual symptoms during a flare.
You suspect your medication is no longer effective or is causing side effects.

Your healthcare provider can also help you create a personalized flare management plan, which may include steroid injections or complementary therapies for rheumatoid arthritis. For musculoskeletal conditions, a doctor can help you with medication adjustments and coping strategies for painful, swollen joints.

Creating Your Personalized Flare-Up Management Plan

A well-structured plan can help you feel more in control when a flare occurs. The goal is to have a clear set of steps to follow, reducing anxiety and allowing you to act quickly.

Steps to Creating Your Plan

List Your Warning Signs: Pay attention to subtle cues that signal a flare is coming. These might include increased fatigue, mood changes, or specific physical symptoms like joint stiffness or skin irritation. Keeping a symptom tracker can help you spot patterns.
Detail Your Action Plan: Create a list of immediate actions to take. This should include specific comfort measures, such as applying a heat pack, and necessary adjustments, like reducing your schedule.
Note Your Support System: List the friends, family, or healthcare providers you can reach out to during a flare. Let them know what kind of help you might need, whether it's help with chores or just emotional support.
Record Gentle Reminders: Include positive affirmations or gentle reminders to be kind to yourself during a difficult time. Remind yourself that a flare is not your fault and that it will pass.
Gather Resources: Compile a list of useful resources, such as links to guided meditations or information on anti-inflammatory recipes. An excellent resource for general health guidance is the official website for the National Institutes of Health.

Conclusion

Getting rid of flares is a journey that involves both reactive and proactive strategies. By understanding your personal triggers, implementing immediate relief measures during a flare, and building a long-term prevention plan, you can significantly reduce the impact of chronic illness. Remember that flares can sometimes happen even when you do everything right, and that's okay. The key is to be prepared, listen to your body, and work with your medical team to manage your condition effectively.

Frequently Asked Questions

A flare-up, or a flare, is a period of increased disease activity in a chronic health condition. Symptoms intensify and can disrupt daily life, contrasting with periods of remission where symptoms are less severe or absent.

Yes, stress is a major trigger for flares in many chronic and autoimmune diseases. High emotional or physical stress can disrupt the balance of the immune system and increase inflammation. Stress management is a critical preventative strategy.

During a flare, focus on easily digestible, nutrient-dense, anti-inflammatory foods. Options include leafy greens, berries, lean protein, and healthy fats. Avoid potential triggers like processed foods, sugar, alcohol, and refined carbohydrates, which can increase inflammation.

The duration of a flare-up varies widely depending on the individual, the underlying condition, and the triggers involved. They can last from a few days to several weeks or even months. The best approach is to manage symptoms and focus on recovery.

While it's important to rest during the height of a flare, light, gentle movement is often encouraged to prevent stiffness and improve circulation. Low-impact activities like gentle stretching or short walks are typically safe, but always listen to your body and avoid overexertion.

You should contact your healthcare provider if your flares are becoming more frequent, lasting longer than usual, or if you experience new or significantly worse symptoms. A doctor can help adjust your treatment plan and rule out other issues.

No, flares are unique to each individual. While common triggers exist, the severity, duration, and specific symptoms of a flare can differ greatly from person to person, even among those with the same diagnosis. This is why a personalized management plan is so important.